Morning Wake-Up Flow

Express Chipper

Wed, Oct 28 · Four bodyweight movements in descending reps: forty jumping jacks, thirty reverse lunges, twenty push-ups, ten burpees. Ten-minute cap — push the pace.

• 1 INTERVAL

Mountain Climber Tabata

Tue, Oct 27 · Eight rounds of twenty seconds of mountain climbers with ten seconds of rest. Four minutes of fast knees — keep hips low and form honest.

• 1 INTERVAL
• 0:20 WORK
• 0:10 REST
• 8 ROUNDS

E2MOM Bodyweight

Mon, Oct 26 · Every two minutes for sixteen minutes. Each window: twelve push-ups followed by sixteen reverse lunges. Eight windows of upper-and-lower pairing.

• 1 INTERVAL
• 2:00 WORK
• 8 ROUNDS

Full Sweep Isometrics

Sun, Oct 25 · Five isometric stations across the whole body rotated twice: forty-five seconds of work, thirty seconds of station rest. One round through every plane.

• 5 INTERVAL ROTATION
• 0:45 WORK
• 0:30 REST
• 2 ROUNDS

Cardio Long Circuit

Sat, Oct 24 · Three cardio stations rotated three times at sixty seconds of work. Sustained output — pacing the first round decides whether the third stays clean.

• 3 INTERVAL ROTATION
• 1:00 WORK
• 0:20 REST
• 3 ROUNDS

Lunge / Push-Up AMRAP

Fri, Oct 23 · Fourteen-minute AMRAP alternating twelve reverse lunges and eight push-ups. Long steady window — pacing decides round count.

• 1 INTERVAL